Fitness, Fellowship, Faith

Category: Backblast (Page 571 of 904)

Preparedness

The night before a post, I check my phone’s weather app; no, unlike DRED, my phone does not have a name, it’s just simple mini-computer in the palm of my hand that provides lots of information. Forecast for this Sunday morning was 37 degrees. Thankfully the rain last night moved through quickly leaving some moisture as its mark. Also unlike DRED, I do not have a physical chart to consult for attire, but I hate to be cold, so I layer a bit more than most. I go to my drawers and closet for tights, shirts, and pull-overs. Already, I had put my Q-Source notes, earbuds, wallet and keys by the back door. Last I set my alarm (actually two alarms, learning from my missed Folsom Q last year).  Prepared? We all do it in some form amid our own ways.

Preparedness was the subject of today’s Q-source, the 5th lesson in the overview of the four quadrants ahead. Our scripture lesson was Ezekiel 38:7 – “Get ready; be prepared, you and all the hordes gathered about you, and take command of them.” Broke had encouraged Q’s to incorporate scripture as part of our workouts – today was easy and built in, I’ll be more challenged the next time.

I’m not going to take you through all the spurs but instead of summarizing the workout (no big surprise there – we ran the loop), allow me to highlight a few points of the Q-Source that you can digest at your leisure. I used the intro as an example of preparing for a post. Whether Q or PAX, you put on some clothes suited for the occasion. One of F3’s core principals is all workouts are held outdoors, rain or shine, heat or cold. Elaborating further, what about when you Q? You prepare a Weinke, at least mentally if not written on paper. What about those occasions when your Dora or another exercise has that odd number? Or what about when you intend to use a part of the AO that is saturated with water or a gate is closed or the parking lot is in use? Many things can challenge the Q’s preparedness; adjustments on the fly are required and the Q must be prepared for those obstacles. Such is the case in our daily lives. We can only control the “controlables.”

The process of Preparedness is deliberate and sequential. As we shared in our discussion this morning, we men need to Get Right by accelerating our fitness, our fellowship, and faith. From my personal experience, my confidence, attitude, and general well-being are much better having completed a workout. I can’t imagine life without friends that come from childhood, social, church, work, and most assuredly F3 men. I emphasize that surrounding yourself with like-minded men will aid your acceleration.  And last but not least, relying on your faith as a baseline for your guardrails to be in place. Not to say you don’t get off track, but at least knowing the boundaries can ground you in your travels.

If you don’t “Get Right” it is difficult to Live Right, impacting others around you, being a positive source. Third, we then Lead Right, enabling others to be healthy, effective and dynamic. Upon migrating those three foundations, we could then Leave Right, where our legacies live on, empowering others to get, live, and lead beyond the levels we establish.

The final spur is Love is the accelerant of Preparedness. For us men to construct the foundation of the four quadrants, the lesson equated to bricklaying, change is required. We can read, observe, and learn to do this but until we change our hearts we cannot truly commit to change our ways. But that isn’t so easy, is it? From my own experience, I referenced running – an area of fitness that is a weakness of mine. How do you change? Commit to getting better – run a relay, a 10k, a half marathon, go to a running AO, attempt to keep up with others faster than you. None of these answers are easy – you just push yourself to do whatever it is to cover your blind spot.

How about as a leader? We spoke this morning about living Third. When you put you family ahead of yourself. When you put the folks you work with ahead of you. When you put your PAX ahead of your own goals. Those are the occasions when you give it away, allowing others the chance to take on leadership opportunities and eventually the baton to the front. Love remains as the fuel for the passion.

I’m reminded of a lyric and since this is the closing of my diatribe, similar to Dark Helmet and DRED, I’ll close with this.

The treasure of a life is a measure of love and respect

The way you live, the gifts that you give

In the fullness of time

It’s the only return that you expect

from The Garden by the one and only Rush and lyrics by Neil Peart (RIP)

Thanks for the opportunity to lead this morning.

 

Shoot ’em up

Clear your calendar, cancel your haircut, move your wedding date, reschedule your dog’s bath, whatever it takes get this date free because you don’t want to miss this.

We’ve got our 5 year anniversary on this day, and to help celebrate it, Allen Tate has offered to let us shoot some guns and eat some food at his place. The Shoot ‘Em Up will start at noon on Saturday, 3/21/2020 at Allen Tate’s place. Bring your own guns and ammo and whatever you want to drink. We will have coolers and food there (minimal $$ contribution to help cover cost). Bring an FNG if you want. We will have several HIMs there acting as marshals to ensure safety. This will be a MEN ONLY event, so no 2.0’s unless they are considered adults (> 18 years old).

Save March 21, 2020 so you don’t miss this epic event.

We will have more details available as the date gets closer so be on the look out for that. Also, for planning purposes, we need a headcount-I need HCs from you before 3/14/2020. You can text, email, carrier pigeon, morse code, smoke signal, sign language, or just tell  Whoopee (that’s me) anytime between now and then. I’ll keep a running list so if things change we can adjust if needed.

Bring your own beverage, guns, and ammo. Food will be there. Event ends by 3pm so Allen Tate can shower, wash his hair, and get to bed early before church on Sunday. Hope you can make it.

Whoopee

Be Prepared – Crossroads 02022020

Today, aside from the easiest Q in the world (Sundays where everyone either rucks or runs and no need to plan for it), the Q source was on preparedness.  I made sure I had my stuff in a row for today.  A few quick notes from today that were impressed upon me during the reading and study.

Imagine a rowboat is your life.  Keeping the boat upright is the only way to make headway.  You can’t just ride the river.

There are four quadrants (Get Right; Live Right: Lead Right; Leave Right).  You cannot get one out of place.  You cannot start building a house from the top down.  A proper foundation must be in place.

One thing as men that we don’t talk about much is Love.  However, that is the accelerant of preparedness.  This requires a change of heart.  Nothing a man attains in his life has any value until he freely gives it away.  If a man does not love the people he leads more than himself, he cannot put their interests above his own.  When all else falls away, it is only love that will remain.

Get ready for the expected, but be ready for the unexpected.  Disregard the fiction of control and focus on being prepared.

Announcements:  Convergence at Martha Rivers on 3/21.  It will cover all three Fs. Shooting at Allen Tates the same day;  Axe throwing (2nd F) in February;  P200 get a roommate and book your room.

Prayers:  each other, Brokes daughter dealing with strep, the flu and a sinus infection, Blart and his family.

Praise:  Gumby back out in the gloom after surgery

Pledge:  We only had a flag so we asked Montross to hold it up so we can say it, but it got said.

COT:  Blart took us out.

All legs

YHC rolled in about 3 minutes until 5:30a.  TIRED.  Did not want to wake up, but the I guess committing to being the Q was a good enough reason to crawl out of the fartsack.  Let’s get going.

Pledge

Warmup

SSH x 35ic (Watts Up jealous of my youth and beauty again,  thinking YHC was counting to my age…)

IW oyo x 30 ( a little confusion from the PAX on what count one leg only means.  Will work on my communication.)

Mosey one lap around the parking lot, reconvene @ the pavilion.

Dirt asked to lead in 30x Flutters IC…….. 40 is the new 30

This was actually planned, but Slaw wants credit for this next round of exercises after accusing me of being all legs….. we shall see!

5 diamond merkins together

10 HR Merkins OYO

20 American Hammers IC (this one brought the mumble chatter)

5 BURPEES FOR THE TRAIN called by EZ Rider

REPEAT previous three exercises 2 more times!

Let’s MOSEY!  To the bridge, ZOMBIE WALK ACROSS

Stop on the other side at the DIP WALL

Can’t remember if we did them, but 10 burpees were supposed to happen here according to the WEINKE that I left at home.

Dips IC x 15?

Step Ups Each leg x 25, Don’t fall forward into traffic

Dips IC x 11?

Let’s mosey to the 11’s Stairs!

1  Smurf Jack at the bottom (thanks for the suggestion Gastone!)

10 Mike Tysons at the top….. Let’s GO!

Gump Was upset with the workout so he left early…. or maybe there was another more legit reason?

Wait on the six to finish, then 10 Count by Def Leppard.  Let’s NUR (thanks Gastone) up to the light.

Cross the street then do another round of DIPS followed by zombie walk halfway across the bridge.  Lunge walk the rest of the way.

Watts Up calls JAILBREAK back to the pavilion.  Somebody must have called burpees while YHC was retrieving phone from car, so I had a few to catch up on when I got back.

TIME!

Announcements:

Convergence at Martha Rivers March 21st

Get your Name, Address and Phone number to Watts Up, send a Direct Message on Slack or find another way.

Gastone shared about Charlotte police officer with a Go Fund Me page to raise money to help support his family while his two kids have been battling leukemia and he has been out of work.  Just found the link for them: https://www.gofundme.com/f/medical-emergency-for-police-officers-son.

Praise God  for EZ’s son and pray for his son’s job search. Dry Rub’s M, Clavin’s patience,  Freight’s daughter with the flu

Namerama

COT

We OUT!

Stinky Bird

 

 

The Power of No

6 for Painlab (TUBE QIC), 7 for Bootcamp (Roscoe QIC)

Warm up:  SSH, Merkins, Squats, LBC’s, Pledge

Bootcamp moseyed to the back of the library.  Dora 1,2,3  100 CDD’s, 200 LBC’s, 300 Flutters:

Mosey to front of FPC circle for Merkinfest:

20 merkins, run the circle, 19 merkins, run the circle…..1 merkin run the circle.  200 plus merkins and one mile.  Mia left us to go to work.  It was great having him.  He lives between F3Shelby and F3Gashouse and hopefully he will come see us more frequently!  He is teaching kids and adults trades which is such a needed commodity these days.  Great to meet you!

Mosey to side of church for partner laps.  P1 sprints around 4 parking islands and returns, tags P2, then 3 parking islands, then 2, then 1 as the pace increased each time with less recovery.  5 burpees at the beginning and then end.

Mosey back to start for a few minutes of Mary and COT with PainLabbers.  (3.15 miles)

My message today was on the power of “no”.  I had seen something about that statement and assumed it was when you have a tendency to say yes to everything.  By saying no you regain control and hopefully don’t commit to things that aren’t in your wheelhouse.  However, what I learned was the power of no can be when someone tells you you can’t do something that you can use that as motivation.  I asked for examples of this from the PAX.  Maybe there is a coach or a boss that has said that you don’t have what it takes and you can use that to stoke the fire in your belly to make things happen.  Rob Jones calls that “using the weight”.

You can let it weigh you down or you can push back and get stronger.

Announcements:  Dam to Dam Relay in two weeks, Convergence approaching, F3 Guns at AT’s place coming soon.

Prayer requests: Lynn Hamm, Les Nessman’s sister in law in hospice care.  Prayers for her children and his brother.  Prayers for those battling addiction, hopelessness, mental health issues.

Great to see FNG “Band Camp” today.  We had 5 at breakfast today.  No one ordered the “Deuces” but it was mentioned.  ShortSale bought mine today. #classact!

Always a pleasure to lead men!
Roscoe

Murph at the Yank

Apologies for the late Backblast. This workout was followed by a vacation and it may of slipped my mind. This will be a short one.

Warmup:

ssh x 20

don q x 20 (for ToolTime)

lbc x 20

The Thang:

MURPH-

1 mileish around belmont

100 pullups

200 merkins

300 dips

however you can get them

1 mile around the middle school track

A few dips and derkins to finish out the hour

Back to the flag for the pledge & COT

It was an honor to lead and I promise to be more prompt with the BB next time

Boy, Oh, Boy!

16 HIMS came out to the Storm for a few Big Boys and a little humor due to the camera skills-or lack thereof- of YHC. Boy, Oh, Boy!

Pledge

Thang: 

Black Jack- Perform 1 CDD – run to other sideline – perform 20 BB’s. Run back and do 2 CDD’s. Run back for 19 BB’s. Repeat until you do 20 CDD and 1 BB, running between the sidelines. Always adds up to 21 – BLACK JACK!

Heartbreak 1, 2, 3s- up hill

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards uphill and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 werkins per team (chest), 200 LBCs per team (core), 300 Mt Climbers per team (legs).

Mosey to school for: Escalator 

25 Dips, 25 Step-ups, 25 Flutters, 25 Shoulder Taps, 25 SSH- oyo

Lap

50x of each oyo

Lap

 

Announcements

 

Requests: 

Boudin’s brother’s back/health issues

Orangeman: Mom’s heart surgery recovery

 

Word:

God know our insecurities. He know what we need exactly when we need it. He cares for us today; have faith in Him for grace tomorrow.

Lam. 3:22-23

The steadfast love of the Lord never ceases;

    his mercies never come to an end; they are new every morning;

    great is your faithfulness.

 

YHC took us out!

 

Always an honor,

Seuss

 

A wall is not always needed

Cool, crisp morning.   Ground was a little wet.  It didn’t matter.   Six other men joined me and at 0530 (by my watch, Tater Hole) we clocked in.

Warmup: Toy Soldiers X something IC, Moroccan nightclubs x 3IC

Quick mosey up to the tennis court and grab a partner.

We did Dora… sort of.  100 Def Leppard merkins, 200 dying cockroaches, 300 Hillbillys and 400 LBCs.  Partner 1 runs until Partner 2 completes all 100 and then they switch.  Then 200…300 and 400.  No combined totals, we did them all.  Nice work by all.

Next we did BOMBS.

22 for the Vets

Quick mosey back to the launching point

Pledge

Mary

TIME

Some races coming up.   Pappy and his M are heading out of the country the first of March.

BOM: YHC closed us in prayer.

Philippians 4:13

Huckleberry

Extreme Kotter Q

Been way to long since I’ve Qd let alone posted,  so I made sure no excuses this time! Rolling in to Folsom a little early I could see there was already a decent crowd, so I couldn’t take it easy!

Warm up:

 

SSH

Don Qs

Grass/Cotton pickers

Pledge

Head to tennis courts, before we got started Hacksaws FNG found the right parking lot and joined us ( this will also come into play later)

The Thang:

10 of each SSH  Squats Merkins Bigboys LBCs the run to end of court and back for 9 of each exercise keep counting down to 1 then count back up to 10.  As time winded down we stopped at the 5 on the way back up.

I shared a brief Kobe work ethic story before we circled up for  a Kobe tribute Mary! Each Pax called and exercise we did 24 reps! All was going as planned and then we get to Hacksaw who as I figured called burpees! So we grunted and muscled thru them, but his FNG is next and says  “well I was told to follow him so we’ll do some more of them things he did !” This instantly was a crowd pleaser. After about half of them and a few pleads from my left I called an Omaha on that and we finished  up. Back down to the flag as I called 22 for the vets, cause I wasn’t gonna pay tribute to ball player without paying tribute to our veterans also!

Circle up:

Named the FNG Dusty

Prayers for Gumby, Round Up, Bedpan, LB and several others.

Moleskin:

I shared that Me vs Me  usually results in the lazy Me winning and that we need to try a lil more than reaching out, that sometimes we need a push. I know I do! Iron sharpens Iron  is more than just words!

 

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